Brian Chandler

Strength A. Strict Press 4 x 4 @ 70%-75%-80%-85% B. Strict Press x Max Reps @ 70% Conditioning 21-15-9 for time: Ground to Overhead (95/63) Handstand Push-ups (Scale hand release push ups) Box Jumps (24/20)

Strength 3 sets – alternating sets every 90 seconds: A. 10/10 Single Leg Kb/DB Romanian Deadlift B. 10/10 Single Arm KB/DB Hang Snatch C. 10/10 Pistol or Pistol Progression Conditioning Rx’d “Super Annie” 100 Double Unders 25 Toes-2-Bar 80 Double Unders 20 Toes-2-Bar 60 Double Unders 15 Toes-2-Bar 40 Double Unders 10 Toes-2-Bar 20 Double Unders 5 Toes-2-Bar Intermediate/Scaled “Annie” Reps of

Strength Back Squat – In 6-8 sets, build to today’s 5 rep max. Conditioning “Open WOD 15.5” Reps of 27-21-15-9 for time: Row for Calories Thrusters (95#/63#)

Conditioning “Hotshots 19” 6 rounds for time: 30 Air Squats 19 Power Cleans (135#/93#) 7 Strict Pull-ups 400m Run Scale to 4 rounds if needed. 40 minute time cap. Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.  This Hero

Reminder that we have a special Labor Day schedule on Monday with classes at 8:00am and 9:00am only.  We will also have open gym until Noon. Partner WOD Complete 2 rounds for time: 100 Wall Balls (20#/14#) 100 Calorie Row 100 Abmat Sit-ups 800m Sandbag Run (50#) Only one person working at a time while

Strength A1. Strict Press 4 x 5 @ 65% – 70%- 75%- 80% of last weeks heaviest strict press A2. Weighted Step-ups 4 x 10 (5 each leg) with Kettlebell – As heavy as possible. Conditioning 3 rounds – in a 4 minute window complete: 400m Run 10 Shoulder to Overhead (155#/103#) Max Burpees with remaining

Endurance Row 750m-500m-250m-500m-750m Row with a partner to get approximately 1:1 work to rest ratio – Or rest 3 minutes, 2 minutes, 1 minute, 2 minutes between sets. Conditioning 3 rounds for time: 50 Double Unders (sub 100 singles) 15 Toes-2-Bar 15 Deadlifts (205#/133#)

Olympic 6 x 1 Snatch Pull + 1 Power Snatch + 1 Hang Squat Snatch *If comfortable, build to heavy to keep bar moving quickly and efficiently. Conditioning Elite/Rx’d 10 minute AMRAP: 10 Power Cleans (135#/93#) 1 Muscle-up + 10 Ring Dips Intermediate/Novice 10 minute AMRAP: 10 Power Cleans (approximately 60% of clean max) 10

Strength Back Squat 5 x 5 – building to 5-10# heavier than last week. Conditioning “Fight Gone Bad” 3 rounds for max reps: 1 minute max rep Wall Balls (20/14) 1 minute max rep Power Cleans (75/53) 1 minute max rep Box Jumps (24″/20″) 1 minute max rep Push Press (75/53) 1 minute max Calorie